How to run down a mountain

This article was taken from the March 2012 issue of Wired
magazine. Be the first to read Wired's articles in print before
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As every off-road runner knows, reaching the top of a mountain
is only half the battle -- descending can be worse. But with some
adjustments to style and a shift in mindset, you'll soon shoot down
the sharpest of gradients.

Unplug your brain "Get to the top and just go for it," says Angela Mudge,
­former Women's World Mountain
Running Trophy winner. "If you start thinking about the
descent, that's when you do badly. The best downhill runners
disengage their brains." Relax your mind and your ­performance will
improve.

Take small steps
"On a steep gradient, quick, little strides are better than longer
ones," says Mudge. "Lean in to it and let your back angle
forwards." Keeping your body at 90 degrees to the slope allows you
to strike off the ball of your foot, not your heel, which acts as a
brake, so will boost speed.

Look ahead
Contrary to what instinct might tell you on a rocky ­surface, "the
last thing you want to do is look where you are putting your feet,"
says Mudge. "Look ten or 20 metres ahead, so you know what is
coming up; the brain takes it in, computes it and your foot
placement comes naturally."

Work the core
"Use your arms for balance -- wave them around at your side,
anywhere," says Mudge. "People with good core ­stability are the
best descenders because of their balance." Do your homework in the
gym: "You need strong quads and a good core, so lunges and squats
are the best," she says.